It is a fact that even for the most religious of gym enthusiast, the back of our torso remains the most neglected area. There is a very simple reason behind it. We do not view our backs often enough. What you do not see goes out of focus, right. Another reason is that the penalties of a feeble back surface quite late in our gym regimes. When your front pulls start becoming strenuous, you might want to add a few moves for your back. Why not adopt a back and bicep workout from the very first day?

Back and biceps workout will not only contribute to a healthy spine but also improve your posture and gait. Believe us when we tell you it has long-term benefits for your skeletal health. Your fitness guru would recommend to adopt back exercises as fitness training tips. Our day-to-day office routines involve spending long hours slouched in front of computer screens. Majority of the gym regimes target the chest and triceps exercises. Where biceps get their fair share of labor, the back muscles get overlooked. It pictures a particular ape-look while standing (like the dad in the ‘Incredibles’).

Back and bicep workouts deliver a chiseled, sculpted figure, both at the rear and front. This means the person standing behind you views as handsome a spectacle at the back as you see in the mirror. They complement the best weight loss exercises. Pairing up the back and bicep workout with chest and triceps workout contributes towards an overall symmetry of your body. Besides the aesthetic benefit, some of the other add-ons of back and bicep workouts are

  • A strong back contributes towards sturdy neck and shoulder muscles
  • A strong back in the mid and lower sections prevents lower back pain
  • It helps to stabilize your body with ease of functionality in everyday life
  • A strong back means sturdy shoulder and pelvic joints
  • A strong back with a resilient core prevents undue injury and pain

Enlisted is a set of exercises that make an effective back and bicep workout routine.

  1. Kettlebell Swings


Kettlebell Swings seem an easy maneuver yet it delivers amazing benefits. If done with a correct form, it not only strengthens the back muscles but also stabilizes the core of our body. That is why it tops the list of back and bicep workouts. Sturdy abdominal muscles ease off the pressure at your lower back.

Stand with your feet a bit wider than your shoulder width. Keep your back straight and slightly bend your knees. Lift the kettlebell with both hands. Swing the weight between your legs and back to your shoulders’ height. Ensure to keep your arms straight while you pull up.

  1. Barbell deadlift


The barbell deadlift is one of the compound moves of back and bicep workouts. It integrates the muscular action of legs, back, shoulders and arms. As you lift the weights, the upper back muscles work to keep the back straight.

To get into the correct form for this back and bicep workout, stand with your feet shoulder-width apart. Your hands should grab the barbell at the same width. Keeping your chest up, look straight ahead and pull your shoulders back. Lift the barbell to the level of your thighs. Transfer the full impact of this back and bicep workout to your heels. Keep the bar as close to your body as possible.

  1. Barbell Bent-Over Row


This particular back and bicep workout engages more muscles. These include middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscles. Avoid slouching by keeping the shoulder blades backward.

Keeping your hands slightly wider than the shoulders’ width, grab the barbell with an overhand grip. Slightly bend the knees. Keep the back straight. Bend your upper body to make a 90-degree angle with the floor. Row the barbell to the lower part of your chest and repeat.

  1. Pull Ups


Pull-ups are a classic example of back and bicep workouts. It targets the lateral muscles to deliver the signature V-shaped torso.

Keeping your hand’s shoulder width apart, grab the pull-up bar with your palms facing away from you. Fully extend your arms. Squeeze your shoulder blades together as you pull your chin up to the bar. Exhale as you go up.

  1. Single Arm Row with a Dumbbell


Single arm row is an effective back and bicep workout. It targets the illest part of the laterals. By working on the laterals, it brings an overall symmetry to your torso. Done right, this simple move can fix the weak spots. At the end of your movement, do not drop the shoulder. Focus on your back and lift weights through the back muscles.

  1. Double Arm Dumbbell row with chest support


It is important to prevent undue pressure on your lower back and keeping the spine straight in back and bicep workouts. Double arm dumbbell row with chest support solely focusses on the back muscles. The intensity of exercise increases and so does the muscle build-up.

  1. Inverted Row


The inverted row is one of the great moves of the back and bicep workout. You can alter the intensity of the exercise by changing the position of your feet. Set the position of the bar at your waist height. With an overhand grip, grab the bar with your arms a little wider than the shoulders’ width. Hang your body underneath the bar. Keep your body straight with arms fully extended. Now pull up and repeat.

  1. Lateral Pull Downs


Lateral pull downs are similar to pull-ups in their functionality. It adds to the overall chiseled physique by Building the lateral muscles of your back. Pull down the bar in front of your head instead of taking it behind your neck. It ensures to protect your rotator cuff.

  1. Single Arm T-Bar Rows


Single arm T-Bar row works to bring balance and symmetry. A simple exercise move among the many of back and bicep workout, it works your arms and delivers a firm form.

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